Welcome to the ultimate guide on the leg press. If you’re here, it’s because you want stronger legs, a better understanding of the exercise, or just clarity on some common questions about this popular workout. Let’s go right in and break it all down so you can hit your next leg day with confidence.
Ready to jump on the machine? Let’s go step by step.
Sit down on the machine and adjust the seat to ensure proper alignment. Your back and head should rest comfortably against the padding, maintaining a natural curve in your lower back. Keep your bottom firmly planted on the seat to stabilize your position. Place your feet shoulder-width apart on the footplate, ensuring your heels are secure and not hanging off the edge.
Check that your knees form a 90-degree angle when your feet are on the footplate. If your knees are too close to your chest or your hips feel cramped, adjust the seat backward until you reach a comfortable position. Proper alignment helps reduce strain on your joints and ensures you’re targeting the right muscles.
Firmly grasp the handles located on either side of the seat to stabilize your upper body. Avoid leaning forward or arching your back during the exercise.
Take a deep breath in. Engage your core muscles and press the footplate away from you using the strength of your heels. Avoid using your toes or letting your feet shift during the motion. Push in a slow and controlled manner. Focusing on the engagement of your legs and avoiding jerky movements.
Once your legs are fully extended. Stop just before locking your knees. Keeping a slight bend in your knees at the top of the motion helps protect your joints and maintains tension in your muscles.
As you exhale, slowly bend your knees to return to the starting position. Keep your feet flat on the footplate. Make sure they remain stable throughout the movement. Maintain a controlled pace and avoid letting the weight drop too quickly.
If you're new to this exercise, aim for 3 sets of 10-12 repetitions. Focus on form and control rather than rushing through the movements. As you build strength. You can gradually increase the weight or the number of repetitions.
Leg Press Is the Best Leg Exercise Machines
The leg press targets your quadriceps, hamstrings, and glutes. Making it a go-to for lower body strength. Unlike squats, which engage your core. The leg press isolates your leg muscles. Offering a more focused approach. The many benefits of leg press make it excellent for building strength without the additional fatigue of balancing a barbell.
But the leg press isn’t just about growing muscle. Adjusting your foot placement can target specific muscles. Such as the inner thighs or glutes. And if you’re recovering from an injury or learning proper form. The machine’s stability helps build confidence and strength safely.
Let’s make sure you’re not sabotaging your progress. Here are some common mistakes.
This is one of the most debated questions in the fitness world.
It’s not a competition. Both exercises serve unique purposes. Both exercises are excellent for building lower body strength. But they serve slightly different purposes.
Which should you choose? Ideally, both. For best results, consider incorporating both into your routine. Perform squats first to maximise power. Squats challenge your balance and coordination. Then follow up with leg presses to fatigue your leg muscles and boost hypertrophy.
While the leg press lets you push your quads and glutes to the max. If you’re recovering from an injury or want to give your joints a break. The leg press can be a safer alternative.
It depends on your goals:
Doing the leg press daily is not recommended for most people. Here’s why:
Pro Tip: Stick to 2-3 leg days per week. Incorporating the leg press as part of a balanced routine.
Spot reduction is a myth. While the leg press strengthens and tones your legs. It won’t directly burn fat from your thighs or belly. Fat loss happens when you burn more calories than you consume. Leading to overall body fat reduction. Combine leg presses with cardio and a healthy diet for the best results.
Yes, the leg press can help grow your glutes, especially if you tweak your foot placement. Placing your feet higher on the platform shifts more focus to your hamstrings and glutes. Adding heavier weights and slower reps can also maximize glute activation.
|
Strength Level |
Weight (lb) |
Weight (kg) |
Bodyweight Ratio |
|
Beginner |
156 |
71 |
1.00x |
|
Novice |
271 |
123 |
1.50x |
|
Intermediate |
425 |
193 |
2.50x |
|
Advanced |
614 |
278 |
3.50x |
|
Elite |
826 |
375 |
4.75x |
|
Strength Level |
Weight (lb) |
Weight (kg) |
Bodyweight Ratio |
|
Beginner |
82 |
37 |
0.50x |
|
Novice |
156 |
71 |
1.00x |
|
Intermediate |
258 |
117 |
1.75x |
|
Advanced |
386 |
175 |
2.75x |
|
Elite |
532 |
241 |
3.75x |
Slow Reps are better for building muscle and improving control. Take 3-4 seconds to lower the weight and 1-2 seconds to push back.
Fast Reps are useful for endurance or explosive strength but should only be done with lighter weights.
Our Advice: Stick to slow and controlled movements to avoid injury and maximize results.
Beginners can start with 2-3 sets of 10-12 reps to master the form.
When done correctly. The leg press is safe for your lower back. However, arching your back or lifting your hips off the seat can lead to injury. Stick to proper form. And you’ll avoid unnecessary strain.
At Trojan Fitness, we offer a range of high-quality commercial leg press machines online. Designed to suit all fitness levels. Our leg press & hack squat machines are built for durability, comfort, and smooth performance. Whether you’re a beginner learning the ropes or an advanced athlete chasing new records. Trojan leg press machines provide the support and precision you need.
The PowerPro45° LPHS-900X is a heavy-duty leg press and hack squat machine built for serious leg training. With a weight capacity of 1,100 lbs (500 kg), this machine allows you to switch between leg press and hack squat exercises to target quads, hamstrings, glutes, and calves. It features smooth operation with roller bearings and nylon wheels, padded shoulder braces, and a sturdy steel construction for durability. Perfect for transforming your leg workouts, this machine saves you over $700 while providing long-lasting performance.
The Trojan Power Rack Cable Cross Lat Pull Down offers a comprehensive training solution with its combined functionality. This system includes a power rack, cable cross, and lat pull-down, alongside the PowerPro45° Leg Press Hack Squat for versatile leg and full-body workouts. Designed with commercial-grade components and a weight capacity of 1,100 lbs for the leg press, it also features Olympic weight storage, adjustable pulleys, and more. Backed by a 10-year frame warranty and a 2-year warranty on cables, it’s perfect for maximizing space and performance in your home gym.
Upgrade Your Gym with Trojan Fitness Machines
While leg presses don’t directly target belly fat. They help build muscle, which increases your resting metabolic rate. Pair it with a calorie deficit and cardio for the best fat-loss results.
Yes. By placing your feet higher on the footplate. You can activate your glutes more effectively. Add progressive overload for growth.
Spot reduction isn’t possible. The leg press tones and strengthens your thighs. Combined with a healthy diet, it can help shape your legs.
Yes. A 100kg leg press can be good for a girl, but it depends on her experience. For beginners, it's recommended to start with around 50-75% of your body weight. For example, if you weigh 50-75kg, starting with a weight between 25-55kg is a good idea. As you progress, you can aim for higher weights like 100kg. Intermediate women often leg press around 140-140kg. If you're doing reps, start with a lighter weight and increase it gradually as you get stronger.
Yes. The sled’s weight is part of your total load. For most machines, it’s about 20-50kg. Depending on the machine. Always include it in your total weight calculation for accuracy.
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The information provided on this website is intended for general informational purposes only and should not be considered professional or medical advice. We make every effort to ensure the information provided is accurate and up-to-date, but we cannot guarantee the accuracy, completeness, or timeliness of the information. Any reliance you place on such information is strictly at your own risk. Always consult a qualified professional before making any significant changes to your diet, exercise routine, or lifestyle. We are not responsible for any adverse consequences resulting from the use of, or reliance on, any information provided on this website.
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